Leg Extension Machine · Quadriceps
Leg Extensions is the leg extension machine exercise for the quadriceps in the GymStreak library: an isolation exercise, all beginner level. The guide below links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The quadriceps is four muscles: the vastus lateralis (outer thigh), vastus medialis (the teardrop above the inner knee), vastus intermedius (underneath) and rectus femoris. All four straighten the knee; the rectus femoris also crosses the hip and helps lift the thigh.
02
On the leg extension, line your knee up with the pivot, lift smoothly and lower slowly; use moderate weight and higher reps rather than heavy singles. The leg extension isolates the quadriceps by straightening the knee against a padded lever. It is the one common gym exercise that trains the quads with almost no help from the glutes.
03
Build around one squat or leg-press pattern, add a single-leg move such as lunges, and finish with leg extensions if you have a machine. Bodyweight and goblet squats are the best starting points for beginners.
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Free GymStreak calculators that go with quadriceps training.
Guides from the GymStreak blog on this topic.
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